Brussels Sprouts vs. Yellow Corn
Nutrition comparison of Brussels Sprouts and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and yellow corn:
- Both yellow corn and brussels sprouts are high in dietary fiber and potassium.
- Brussels sprout has 55% less calories than yellow corn.
- Brussels sprout has 57% less carbohydrates than yellow corn.
- Brussels sprout has more beta-carotene than yellow corn, however, yellow corn contains more alpha-carotene than brussels sprout.
- Brussels sprout is a great source of calcium.
- Brussels sprout is an excellent source of Vitamin C and Vitamin K.
- Yellow corn has more niacin and pantothenic acid, however, brussels sprout contains more folate.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brussels sprout has 55% less calories than yellow corn - yellow corn has 96 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is heavier in protein, lighter in carbs and lighter in fat compared to yellow corn per calorie. Brussels sprouts has a macronutrient ratio of 26:68:6 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Yellow Corn | |
|---|---|---|
| Protein | 26% | 12% |
| Carbohydrates | 68% | 76% |
| Fat | 6% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Brussels sprout has 57% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Both yellow corn and brussels sprouts are high in dietary fiber. Brussels sprout has 58% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Yellow corn and brussels sprouts contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Yellow corn and brussels sprouts contain similar amounts of protein - yellow corn has 3.4g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both yellow corn and brussels sprouts are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 14 times more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Brussels sprout has 192% more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Yellow corn and brussels sprouts contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 441 times more Vitamin K than yellow corn - yellow corn has 0.4ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin and pantothenic acid, however, brussels sprout contains more folate. Both brussels sprouts and yellow corn contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Brussels Sprouts | Yellow Corn | |
|---|---|---|
| Thiamin | 0.139 MG | 0.093 MG |
| Riboflavin | 0.09 MG | 0.057 MG |
| Niacin | 0.745 MG | 1.683 MG |
| Pantothenic acid | 0.309 MG | 0.792 MG |
| Vitamin B6 | 0.219 MG | 0.139 MG |
| Folate | 61 UG | 23 UG |
Minerals
calcium
Brussels sprout is a great source of calcium and it has 13 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Brussels sprout has 211% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both yellow corn and brussels sprouts are high in potassium. Brussels sprout has 78% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and brussels sprout has 389mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, brussels sprout has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene than brussels sprout per 100 grams. Both brussels sprouts and yellow corn contain significant amounts of lutein + zeaxanthin.
| Brussels Sprouts | Yellow Corn | |
|---|---|---|
| beta-carotene | 450 UG | 66 UG |
| alpha-carotene | 6 UG | 23 UG |
| lutein + zeaxanthin | 1590 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brussels sprout has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Brussels Sprouts | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.018 G |
| Total | 0.099 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than brussels sprout per 100 grams.
| Brussels Sprouts | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.045 G | 0.586 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 G | 0.586 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brussels Sprouts (Brussels sprouts, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Brussels Sprouts g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow corn or brussels sprouts contain more calories in 100 grams?Brussels sprout has 60% less calories than yellow corn - yellow corn has 96 calories in 100g and brussels sprout has 43 calories.
Does yellow corn or brussels sprouts have more carbohydrates?
By weight, brussels sprout has 60% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does yellow corn or brussels sprouts contain more potassium?
Both yellow corn and brussels sprouts are high in potassium. Brussels sprout has 80% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and brussels sprout has 389mg of potassium.